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Hanging Pike

AdvancedStrengthTier T3

Hang from an overhead bar with your feet together and arms fully extended. Contract your abdominals to lift the straight legs in a pike until the toes or shins touch the bar. Lower the legs slowly without swinging.

Targets: Spine Chain (Full Spine)

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

pull_up_bar

Home Options

  • pull-up bar

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Hang from the pull-up bar with feet together and arms fully extended.
  • Brace the abdominals before pulling.
  1. He hangs motionless from the pull-up bar: both hands gripping overhand, arms fully extended, feet together with the legs hanging straight down, body vertical.

    Step 1 of 5

    Hang from the overhead pull-up bar with feet together and arms fully extended.

  2. He is mid-pull: straight legs rising together in front of him toward the bar, hips rolling up from the abdominal contraction, knees locked, arms still fully extended.

    Step 2 of 5

    Contract the abdominals to pull the straight legs upward in a pike.

  3. He reaches the top: straight legs extended fully upward so the toes touch the bar between his hands, hips piked high, body folded tight against the bar line, arms extended.

    Step 3 of 5

    Lift until your toes or shins touch the bar overhead.

  4. He lowers under control: straight legs descending smoothly from the bar, body staying quiet with no swing, the feet still together, arms extended - the mid-descent.

    Step 4 of 5

    Slowly lower the legs back down under control without swinging.

  5. He hangs motionless from the pull-up bar: both hands gripping overhand, arms fully extended, feet together with the legs hanging straight down, body vertical.

    Step 5 of 5

    Hang from the overhead pull-up bar with feet together and arms fully extended.

Safety Information

Pull the straight legs up only with abdominal contraction until the toes or shins touch the bar, then lower under control without swinging. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Brace the core tightly, avoid arching the lower back and use no swing or kip momentum. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.